Squat Test Standards
Allena's 30-second squat test is camera-judged: a rep counts only when your hips break parallel. The result is your Career Level — the test places you from Level 1 to Level 7, the start of a ladder that runs to 15. These are the actual placement bands the app uses.
Squat test chart
Read your count straight off the chart. Hips below the top of the knee on every rep, or the camera doesn't count it.
| In 30 seconds | Places you at | Read |
|---|---|---|
| 10 reps | Level 2 | Entry |
| 15 reps | Level 3 | Middle of the pack |
| 20 reps | Level 3 | Middle of the pack |
| 25 reps | Level 4 | Middle of the pack |
| 30 reps | Level 4 | Middle of the pack |
| 35 reps | Level 5 | Strong |
| 40 reps | Level 5 | Strong |
| 45 reps | Level 6 | Strong |
| 50 reps | Level 6 | Strong |
| 60 reps | Level 7 | Placement cap |
The placement bands
| Verified reps in 30 seconds | Career Level |
|---|---|
| 1–4 reps | Level 1 |
| 5–14 reps | Level 2 |
| 15–24 reps | Level 3 |
| 25–34 reps | Level 4 |
| 35–44 reps | Level 5 |
| 45–59 reps | Level 6 |
| 60+ reps | Level 7 |
Want a rep-by-rep depth result first? Use the Coach squat-depth check.
Squat standards by age
Allena's bands do not adjust for age. Thirty below-parallel reps in 30 seconds is Level 4 whether you are 22 or 58 — the test scores depth and pace, and it scores them the same way for everyone.
Use that. Retest under the same rules every few weeks and the number moves for exactly one reason: you did.
How many squats in 30 seconds is a good score?
Under 15: Levels 1-2. Usually a depth problem, not a strength problem — full-depth reps are slower and harder than the gym-class version.
25-44: Levels 4-5. You can move with pace and still break parallel every rep.
60+: Level 7, the placement cap and the highest the entry test awards. Two full-depth squats per second for half a minute. Past Level 7 you climb by playing — games, daily challenges, and personal bests all add Career XP, up to Level 15.
Reps are judged by camera — full depth or it doesn't count. 30 seconds, then your Level.
Find your rankFAQ
How many bodyweight squats in 30 seconds is average?
Allena doesn't publish a population average — it places you against fixed bands. 15-34 below-parallel squats in 30 seconds covers the Level 3 to Level 4 range. Twenty-five clean reps is a strong first placement.
How many squats should I do?
For the test, one set: 30 seconds, every rep below parallel. To move up, aim at the next band and train the count that gets you there — 25 in 30 seconds is Level 4, 45 is Level 6, 60 is the cap.
What counts as one squat?
Hips sinking below the top of your knees — below parallel — then standing fully back up. Allena's camera judge checks depth on every rep; quarter squats don't score.
Is 60 squats in 30 seconds good?
Sixty verified below-parallel reps in 30 seconds hits the entry test's placement cap — Level 7, the highest the 30-second test can award. Climbing higher happens by playing: games, daily challenges, and personal bests add Career XP all the way to Level 15.